Day 1 Hinge and Press
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Cat and Cow 10X
Foam Roller T-Rotations 10/10
1 Set 
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Birdogs 3sec iso 10/10
Bridges(Foam roller squeeze) 10X
Banded Fire Hydrants 10/10
RDL ( black band pull through) 10X
1-2 Sets 
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RDL 10X
Incline narrow chest Press 10X
Red Band Tri pushdown. 10/10
3 Sets 
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BB banded Pushup 10X
Sb Hamstring Curl 10X/ SL band Hamstring curl 10/10 
Kneeling KB around the worlds 10/10
2-3 Sets 
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Anarobic push 

DAY 2 CORE AND CARDIO

10 minutes recumbent bike Warm up

Cat and Cow 10
Deadbugs 10/10 (Swiss Ball Opt)
Banded Glute Bridge 20X
2-3 Sets

Rowing 30s Work / 30s Rest X 6

DB Farmers off set Carry 30s/30s
Cable Paloff Press w circle & rotation 10/10

7 Minutes Steady State Ski Erg

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DAY 3 ( Thrust and Pulling )
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Rack Scarecrow 10X
Hip 90/90s 10/10
Banded Glute Bridge 20X
Banded Clam Shells 10/10
1 Set 
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DB Staggered Hip Thrust 10/10
Sb Deadbug Press 20s ISO
2-3 Sets 
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TRX Curtsy Lunge 10/10
Banded arm step out (blue band) 10/10
2-3 Sets 
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Elbow Supported supinated DB Row ( Bench)
Banded step out 20/20 or Seated band abduction 10/10
2-3 Sets